Warm up
3 rounds:
10/leg single leg glute bridges
10 V-ups
10 Russian KBS
Deficit deadlifts
3x8 with 4 inches deficit - no tempo
Start at around 65% and build to a challenging set.
Conditioning
2 rounds of:
2 min AMRAP: 20 toes-to-bar, max reps double DB Farmer's carry lunge steps in remaining time 50/35 lbs
-- rest 2 min
2 min AMRAP: 18/15 cal ski, max reps box jumps in remaining time 24/20 in
-- rest 2 min
2 min AMRAP: 15 burpees to plate, max reps thrusters in remaining time 45/35 lbs
-- rest 2 min
** 1 round is one time at each AMRAP. There are a total of six 2min AMRAPs, twice at each station.
EVF360
Part A
3 rounds for load and quality:
8/leg double DB Bulgarian split squat (DB Farmer's hold)
20 sec max wattage assault bike
30 banded hamstring curls
Note: For the assault bike, the goal is to get the highest wattage on the screen. Stop when it starts going down, usually after a 10-15 sec sprint.
banded hamstring curls should be with a light band and fast movement. See: https://www.youtube.com/watch?v=LtTcXXgeRYo
Part B
2 rounds of:
2 min AMRAP: 30 V-ups, max reps double DB Farmer's carry lunge steps in remaining time 50/35 lbs
-- rest 2 min
2 min AMRAP: 18/15 cal ski, max reps box jumps in remaining time 24/20 in
-- rest 2 min
2 min AMRAP: 15 burpees to plate, max reps single DB thrusters in remaining time 50/35 lbs (hold the DB with both hands, one bell in each hand)
-- rest 2 min
** 1 round is one time at each AMRAP. There are a total of six 2min AMRAPs, twice at each station.